WOD | FRIDAY 7/17/20 | CrossFit 791 Cashmere

WOD | FRIDAY 7/17/20 | CrossFit 791 Cashmere

July 16, 2020

Friday July 17th

 (Group Warm-up)

1 min Row/AD/ or 200m Run

30 second hollow hold

30 second carb hold

10 L Pops

10 V ups

Shoulder/Hip Prehab


(Core Conditioning)

10 minute EMOM

Even: 40 seconds of Rowing or AD 


Odd: 40 second tuck hold


*Score is calories and total time in tuck hold*


(@Home- 40 seconds of Running or pick a movement to go for 40 seconds)


15-23 (Rest/Set up)


 (Metcon)

12 minute Amrap

500/450m Row

25 Thrusters 75/55

15 TTB


(@Home- 400m Run, 30 SA Thrusters, and 15 V ups)


(Cleaning & Cooldown)

1 minute of:

Child’s Pose

Prayer Stretch

Downward Dog

Straddle